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Flétan rôti avec une croûte de chapelure de moutarde sur un lit de courgettes et oignons rouges
Haute teneur en protéines

Flétan rôti avec une croûte de chapelure de moutarde sur un lit de courgettes et oignons rouges

By:Judy Wood

Delicious Halibut recipe that treats the fin fish as a roast. This recipe was written by Lucy Waverman, currently food editor at The Globe and Mail, Toronto.

TIME
TIME
60 min
SERVINGS
SERVINGS
4 personnes
DIFFICULTY
DIFFICULTY
Intermédiaire
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Ingrédients

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  • 3 medium zucchini
  • 2 red onions
  • 4 plum tomatoes
  • 3 tbsp (45 mL) olive oil
  • 1 tsp (5 mL) chopped fresh thyme
  • 1 tsp (5 mL) grated lemon rind
  • 1 tbsp (15 mL) Dijon mustard
  • 1 tbsp (15 mL) grainy mustard
  • 1 tbsp (15 mL) soy sauce
  • Four 6-ounce (175 g) fillets halibut
  • 2 tbsp (25 mL) butter
  • 2 tsp (10 mL) finely chopped garlic
  • 1 cup (250 mL) fresh bread crumbs
  • 2 tbsp (25 mL) chopped Italian parsley

Instructions

  1. Preheat oven to 425°F (220°C).
  2. Cut zucchini into 1-inch (2.5-cm) chunks. Cut red onions in half and cut each half into thirds through the root. Cut tomatoes into quarters. Toss onion, tomatoes and zucchini with 2 tbsp (25 mL) olive oil and place in baking dish. Bake for 25 minutes or until softened.
  3. Combine remaining 1 tbsp (15 mL) olive oil, thyme, lemon rind, mustards and soy sauce. Season halibut with salt and pepper and brush on mustard mixture.
  4. Heat butter in small skillet on medium heat. Add garlic, sauté 1 minute, stir in crumbs and cook until beginning to colour, about 2 minutes. Mix in parsley and season. Pat on top of fish.
  5. When vegetables are ready, place halibut on top and return to oven. Bake 10 minutes or until white juices just appear. Serve halibut with
    vegetables.

Nutrition Values

Per serving (200 g)
  • Calories: 420-450 kcal
  • Protein: 44g
  • Fat: 20g
  • Carbs: 20g
  • Fiber: 3g
  • Sodium: 450-550mg

Roasted Halibut with a Mustard Crumb Crust on a bed of Zucchini and Red Onions Comments

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